Daal Palak

Daal Palak is a comforting and nutritious Indian dish made with lentils and spinach, providing a rich source of protein and vitamins. This vegan delight is perfect for a wholesome lunch and pairs beautifully with rice or flatbreads.

Ingredients

• Yellow split peas (toor dal) - 100 grams
• Fresh spinach - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit (adjust to taste)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Oil (coconut or vegetable) - 1 tablespoon
• Salt - to taste
• Water - 500 milliliters
• Lemon juice - 1 tablespoon (optional)
• Fresh coriander leaves - for garnish

Steps

1. Rinse the yellow split peas under cold water until the water runs clear.
2. In a pot, add the rinsed split peas, 500 ml water, turmeric powder, and salt. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the peas are tender.
3. While the dal is cooking, heat oil in a frying pan over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
4. Add the chopped onion, minced garlic, grated ginger, and slit green chili to the pan. Sauté until the onions are translucent.
5. Stir in the chopped tomato and cook for 3-4 minutes until soft.
6. Add the fresh spinach to the pan and cook until wilted, about 2-3 minutes.
7. Once the yellow split peas are cooked, add the spinach and onion mixture to the pot. Stir well.
8. Adjust seasoning with salt and add water if a thinner consistency is desired. Simmer for another 5 minutes.
9. Remove from heat and stir in lemon juice if using.
10. Serve hot, garnished with fresh coriander leaves, alongside rice or flatbreads.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle health and digestion.
• High in vitamins A, C, and iron, promoting a healthy immune system.

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